Crossfit programming 02-7-18

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Programming 24-06-18
June 24, 2018
Crossfit Programming 09-07-18
July 8, 2018

Crossfit programming 02-7-18


Monday
Front squats 
Every 2 mins 
10 x 5 @ 70%
Pairs WOD
Badger
3 rounds for time of:
30 Squat Cleans,42.5/30kg
30 Pull-ups Run
800 m (400m each and can run together)
 
Tuesday
Warm up 
Dead bug 
3 sets 
Over head plate walk length of gym & back alternate with partner. 
Clean & Jerk
EMTOM for 10 mins
Hang clean & Jerk – Climbing only with quality
WOD 9 Minute AMRAP
30 Double unders
15 Wall balls
30 Sit ups

Wednesday 
Handstand Hold 3 x 30 seconds
Every 2 mins for 8 mins
RX+ 1 Muscle up + Max Ring dips
RX 2 Chest to bars + Max ring dips
SC 2 Pull ups + Max press ups
 
WOD For time
25/20 cal row
25/20 Cal bike
25 Alternating lunges
200m run
25 Alternating lunges (12/16kg)
200m run
 
Thursday
Deadlift
Every 2 mins 10 x 5 @ 65%
3 rounds for time of:
10 One Arm Kb Or Db Snatches 24/16kg
Overhead Walking Lunge With Plate, 20/15kg, 50 ft
Friday
Snatch
EMOTM for 10 mins
Hang Snatch Climbing only with quality
Hermann:
For Time: 10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpee
Wall Ball (20#/14)
Ring Dip
Box Jump (24”/20”)
*In between every round, 50m walking lunge with 45#/25#.

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